Wednesday 9.26

WEDNESDAY

CrossFit

Core WOD : 5 Rounds, 2:00 each round
8/5 Cal AB SPRINT
15 Hollow Rocks
15 Weighted Situps w MB 20/14
10 Russian Twists (each side)
5 Barbell Rollouts

WOD : For Time, 30:00 cap
3 Rounds
Run 600m
25 Toes to Bar
25 Push-ups, hand release

Then after 3 Rounds perform:

3 Rounds
Row 500m
5 Wall Climbs

S : Run 400m, 20 TTB (scaled) 20 Push-ups, Row 300m
L1: Run 400m

Sweat

Core Work: 5 Rounds, 2:00 each round
8/5 Cal AB SPRINT
15 Hollow Rocks
15 Weighted Situps w MB 20/14
10 Russian Twists (each side)
5 Barbell Rollouts

Conditioning : 3 Rounds
Run 400m
30 Weighted Situps w plate @ chest
Row 500m
15 Russian Twists w MB (each side)
20 Push-ups

The Program

1. Core and WOD

2. EMOM 10m
2 Snatch Pull + 2 Squat Snatch + 2 OHS
rest 3m, prep clean, then:
EMOM 10m
2 Clean Pull + 2 Squat Clean + 2 FS